PE
How does resistance training improve health?
-It lowers blood pressure. -It lowers body fat.
Which of the following are an advantage of using an elliptical machine instead of a treadmill?
An elliptical machine can provide a lower impact workout than a treadmill. An elliptical machine can provide both an upper and lower body workout.
Which type of PED is most similar to testosterone?
anabolic steroids Like testosterone, steroids cause muscle growth.
Why is it important to warm up before starting to exercise?
A warm-up increases blood circulation and heart rate. Warming up helps prevent injury during exercise.
According to nutrition specialists: A: How many grams of protein should a person consume daily for every 20 pounds of body weight? B: What percentage of a person's diet should come from protein?
A: 8 B: between 10 and 35 percent
Ava wants to lose some weight. She undertakes a severe diet. She consumes only 500 calories a day.How will this affect Ava's body?
Ava will lose some weight, but not much. The body will decrease basal metabolism to limit weight loss.
What does BMI estimate?
BMI estimates how much body fat a person has on their body.
What physical strains do both water polo and swimming demand of athletes?
Both sports require muscle coordination and breathing skills.
Why is gymnastics a high-risk sport?
Gymnasts can fall from high equipment. Tumbling stresses joints.
Which statement correctly defines multiculturalism?
In multiculturalism, people embrace and value people from other cultures.
Which options show a way that exercise impacts self-efficacy?
Increasing the amount of exercise improves self-efficacy. Remaining loyal to an exercise program improves self-efficacy.
What is osteoporosis?
a disease involving weak bones that break or fracture easily
Jimmy is a high school student and has a body fat percentage of 33 percent. What does this imply?
Jimmy has an increased risk of high cholesterol and high blood pressure. Jimmy has an increased risk of heart disease and type 2 diabetes.
Which term defines a formula used to determine a person's resting metabolic rate?
Mifflin St. Jeor equation
Which statement is true about a woman who is overweight and does not live an active life?
The woman is at an increased risk for heart disease.
How does physical activity affect bone health?
Physical activity increases bone density and makes bones stronger.
Which low-impact exercises to develop strength, flexibility, and balance became especially popular with ballet and other dancers by the 1960s?
Pilates Dancers like Pilates because it helps develop strength, flexibility, and balance.
What advantage do all free weights have in common?
They provide a weight-bearing workout.
How have portion sizes changed over the last 30 years?
Portion sizes have gotten a lot larger.
What is one drawback of in-home fitness opportunities?
Some homes may not offer good places for people to exercise. Home gyms can be costly.
What is a disadvantage of cable machines?
They require proper positioning.
UNIT 2
Sports and Reaction
How do sports help people become comfortable with other cultures?
Sports cause people from minority cultures to change their behavior.
Which statement identifies the types of body fat and their presence in the body?
Subcutaneous fat is found under the skin, and visceral fat occurs around the organs. Visceral fat occurs mostly in the abdomen, around the organs. Subcutaneous fat occurs under the skin.
What is a benefit of joining the YMCA instead of a private health club?
The YMCA is much more affordable.
Which options are direct results of metabolic processes?
The body uses glucose as a source of energy. The body turns food into building blocks for cells.
Which options show a disadvantage of using social media and blogs about fitness and exercise?
These resources often tell the experiences of only one person. These resources may give opinions not backed up by medical data.
What do all cardio machines have in common?
They always provide a low-to-moderate impact workout.
what is the purpose of cardiorespiratory assessment?
To estimate your VO2max
Why would a runner eat large portions of pastas and breads the day before a race
To make carbohydrates available to fuel muscles.
Which options show an example of how self-efficacy impacts exercise behavior?
Tommy runs two miles every day. He stays motivated and does not skip a day in over a month, even when it rains. Tanner completes every task he starts. He wants to improve his strength, but he does not join a gym or work out to do so.
Which form of group exercise involves Latin-inspired dance moves?
Zumba
Luisa started playing soccer a month ago in order to be more fit. She practices with her school's soccer team every afternoon. Which stage of the transtheoretical model does this represent with respect to her playing soccer?
action
Beyond run time, what information is required to estimate VO2 max using a 1-mile run?
age, sex, and BMI
What is an eating disorder in which people do not eat because they are afraid of gaining weight or becoming fat, even though they are underweight?
anorexia nervosa
What is the main function of carbohydrates?
creating immediate energy
What are examples of nonexercise activity thermogenesis (NEAT) activities?
doing yard work walking to class
Which is a physical demand of playing golf?
good balance flexibility
What is sportsmanship?
playing the game fairly and with honor
Rebecca has been feeling sluggish and rarely exercises. Her doctor just diagnosed her with high blood pressure. Sarah decides to see if her blood pressure is still high at her next annual checkup. She does not change her diet or exercise habits. Which stage of the transtheoretical model is Rebecca in?
precontemplation stage
What is a defensive strategy in football?
preventing wide receivers from getting in position to catch a pass
Which statement best describes a high aerobic capacity?
the body's ability to take in, transport, and use oxygen during exercise
What is atherosclerosis?
the narrowing and hardening of the arteries
Which goal meets the standards for SMART goals?
Sam wants to cut five minutes from his marathon time by performing aerobic exercise for 60 minutes five days per week for the next 30 days.
Which statement is not considered a SMART goal?
Sam will become good at tennis before he starts high school so that he can make the team.
How do physical activities such as walking or swimming affect joints?
They increase joint range of motion and flexibility.
What is a downside of nonprofit fitness centers?
They offer fewer luxury services than for-profit health centers
Marcus has recently become a vegetarian. Because of this, he has not been getting the necessary nutrients. His doctor has suggested a supplement. What type of supplement should Marcus try?
a dietary supplement
What is the Mifflin St. Jeor equation?
a formula used to determine a person's resting metabolic rate
Which option most accurately describes a mineral?
an element that is necessary for good health
What is the result when a person is consistently in a caloric surplus?
an increase in body weight
Which exercise routine offers the best cardiorespiratory health benefits for a healthy adult?
jogging for 30 minutes for five days each week
Which injuries are common in contact sports?
joint injuries head injuries facial injuries
Which elements of cheerleading require anaerobic fitness?
jumping dancing
How much exercise and strength training should a teenager do?
sixty minutes of exercise every day, with resistance training three times a week
Greg wants to improve his posture and reduce his risk for injury. Which activity is the best one for him to try?
yoga
Which answer shows a correct definition for one element of a SMART goal?
"Attainable" means that the goal is capable of being reached by the person who is setting the goal.
How would a person design an exercise program based upon the physical activity guidelines?
-They would make sure to gradually increase physical activity. -They would consult the standards for their age group.
Which answers are physical traits that are important when playing golf?
-having excellent hand-eye coordination -strength to hit the ball long distances
How does regular physical activity impact forms of cardiovascular disease?
-increases HDL cholesterol -reduces blood pressure -reduces LDL cholesterol
Which options show an offensive strategy?
-passing the ball or puck side to side -sending the ball or puck long
According to the guidelines, what should adults do about exercise?
-perform a moderate-intensity physical activity -exercise at least 150 minutes per week
Using the Mifflin St. Jeor equation, George calculated his RMR to be 1,834.67 kcal. He engages in light physical activity about two times per week and would like to maintain his current weight. Using this information, what is his TDEE? Total Daily Energy Expenditure = RMR × SAF
2,522.67 kcal
According to the Acceptable Macronutrient Distribution Range, what percentage of a person's calories should come from fats?
20-35%
How much of a person's daily diet should be comprised of carbohydrates?
45 to 65 percent
Which situation shows effective leadership?
A football coach helps each player identify and build on their unique strengths.
Which option shows an example of muscular endurance and muscular strength?
A person doing 15 consecutive pull-ups in one minute and then lifting 225 pounds one time. If a person does 12 consecutive curls in one minute, the muscles are being used to repeat a motion more than once, so that's muscle endurance. If a person lifts 225 pounds one time, the muscles are being used in one all-out push, so that's muscle strength
Which form of yoga is also called hot yoga because it is done in a very warm room?
Bikram
Which statement best describes the difference between wellness and fitness?
Fitness is the ability to express physical traits like strength, stamina and flexibility, whereas wellness is the absence of mental and physical disease.
Don calculates that his body uses up 2,400 calories a day.What will happen if Don eats 2,700 calories a day for a week?
He will gain weight because he will be eating more calories than he uses.
Which statement correctly defines the SAID principle?
In physical rehabilitation, the SAID principle means that a human body adjusts to the demands and stress that are placed on it.
What do the Physical Activity Guidelines for Americans say about how much exercise people should get?
Most adults need 150 minutes of moderate exercise each week.
Taurean sets a goal: "I will make the club basketball team by performing shooting drills for one hour three times a week, until tryouts in three months." According to SMART goals, did Taurean successfully set a "time-bound" goal?
Yes, because his goal includes a clear time frame and end point.
Why is yoga or Pilates a good option for someone who struggles with balance?
Yoga and Pilates increase proprioception. Yoga and Pilates strengthen the core musculature.
Which pre-workout meal has the best combination of calories?
a 400-to-600 calorie meal consisting mostly of carbohydrates, with medium protein and low fat
What is the daily suggested water intake of an adult male?
about 125 ounces per day
How much of the human body is water by mass?
about 60 percent
Rico began training with a cross-fit group last month. He works out three days a week with the beginners in the group. He is also meeting with his cross-fit mentor three times a week in order to help him stay on track with his changes. What state of the transtheoretical model is Sawyer in?
action stage
What is bulimia nervosa?
an eating disorder in which people purge after eating large amounts of food
Which situations are likely to lead to conflict?
an opponent intentionally tripping a player a coach favoring certain players
What is a trans fat?
an unsaturated fat that can increase the risk of heart disease
Becca places her hands and feet on sensors to measure her body composition. The equipment runs a small electric current through her body.
bioelectric impedance
Which term refers to the force exerted on the walls of blood vessels by circulating blood?
blood pressure
Chris is happy with his current weight. He recently lost 40 pounds and is considered to be in the healthy weight range for his height and age.Which options would help him to initially calculate his total daily energy expenditure?
calculate RMR calculate TDEE determine SAP score
Which processes are part of the resting metabolic rate (RMR)?
cell repair breathing growth
What type of football injury can lead to lasting problems with memory and concentration?
concussion
Which behavior would best support physical health and a healthy body composition?
consuming no more than 10 percent of calories in the form of added sugar
Which of the following actions are likely to relieve stress?
dancing to a few songs walking around the block
Mark enjoys being outdoors. He wants to go on a hike, but none of his family members want to join him. He is not experienced. Which of the following should he consider regarding his safety?
dressing appropriately for the weather knowing the direct path he will take Mark should certainly do research and know the exact path he will take. He should let family members know of this path as well. Also, Mark should make sure to have rain gear, layers, and proper hiking shoes. This will prevent injury and help with changing temperatures.
Which cardio machine can provide a workout involving both upper and lower body muscles?
elliptical machine
Which statement best defines deep breathing exercises?
exercises in which people take slow, full breaths from low in their belly
What types of injuries most commonly occur to boxers or mixed-martial artists?
facial injuries, including cuts, facial fractures, and dislocated jaws
Research has shown that stigma is a major reason that people with high BMIs do not exercise. Which options are sources of stigma?
family members who make negative comments about someone's appearance doctors who cause patients to feel embarrassed about their weight store clerks who laugh about a customer's body size as they shop
Which body parts are jazz and tap dancers most likely to injure?
feet ankles
Which of these is a defensive strategy when playing volleyball with a team?
having a strong front line of tall players
What physical traits are most important for swimming and water polo?
having excellent breath control Both swimming and water polo involve being in water. Controlled breathing is essential in swimming and makes water polo easier. Both sports require arm and leg strength.
Which of these describe physical demands of both badminton and table tennis?
having good hand-eye coordination being agile
Which answer gives a trait shown by an ineffective leader?
having little experience playing the sport showing no concern about the team's members
Which of these would be a physical demand of playing tennis or volleyball?
having the ability to move side-to-side on the court having strong arm and shoulder muscles to hit the ball with
What physical attributes are needed for success in basketball?
high levels of aerobic fitness
long term effects of exercise on the skeletal system
increased bone density increased rate of bone remodeling
long term effects of strength training
increased muscle hypertrophy decreased sarcopenia
Which of these are health benefits of strength training?
increases bone density helps with weight management improves posture
Which of these is a common injury experienced by tennis players?
inflammation of the tendons in the forearms and elbows
George has been thinking lately about his beliefs regarding some current issues. Which type of communication is George engaging in?
intrapersonal
Federico has run with his school's cross-country team for three years. Which stage of the transtheoretical model is he in with respect to his running?
maintenance
Since he joined a gym one year ago, Eli has been exercising four times a week. According to the transtheoretical model, what stage of change does this reflect?
maintenance
Which of the following can be a problem with a fad diet?
malnutrition low calorie intake regaining weight Fad diets can cause people to regain the weight they lost. These diets also lack essential vitamins and minerals and have too low of a calorie intake each day.
Which option(s) show(s) a characteristic of fitness?
moving quickly and easily running a mile within a certain time
Which of the following is the most common cheerleading injury?
muscle strain
Which characteristics represent a good post-workout meal?
rich in protein rich in simple carbohydrates
What would be a useful step in completing a general warm-up?
riding a stationary bike for 10 minutes
Which cardio machine provides both an upper and lower body workout?
rowing machine
What is the main objective of volleyball?
scoring more points than the other team and winning two of three or three of five games
Which term means "believing in one's ability to follow through on a goal or task"?
self-efficacy
What is the main function of proteins?
to build muscle tissues
What are the two main defensive strategies in basketball?
zone defense and man-to-man defense
Which option is most likely true for a man who participates in weekly aerobic activity?
His metabolism and breathing efficiency increases. His cholesterol levels decrease. His resting heart rate decreases.
Which statements provide a recommended use of sunscreen?
-Use a sunscreen with an SPF value of 30 or higher. -Use sunscreen during all seasons of the year. -Reapply sunscreen at least every two hours.
Mike has begun exercising frequently. He has been going to the gym five times per week and has been doing a lot of cardio exercises. Which benefits will Mike likely experience?
-a decrease in blood pressure (Regular exercise lowers blood pressure and will make his heart more powerful so that it moves more blood with each beat.) -greater cardiac stroke volume (Regular exercise lowers blood pressure and will make his heart more powerful so that it moves more blood with each beat.)
Which website domain provides the most credible health information?
.gov
According to the Physical Activity Guidelines for Americans, how much physical activity should a 13-year-old get daily?
According to the Physical Activity Guidelines for Americans, how much physical activity should a 13-year-old get daily?
Which of these are offensive and defensive strategies for badminton?
An offensive strategy is for the server to hit the shuttlecock to the opponent's weak side. A defensive strategy is to be in a central position to be able to strike the shuttlecock when the opponent hits it.
Which of these should athletes do when exercising in a polluted environment?
Avoid prolonged exposure to polluted air that can lead to breathing difficulties. Wear a mask over the nose and mouth to filter out as much pollution as possible. Wear a mask over the nose and mouth to filter out as much pollution as possible.
How is BMI calculated?
BMI = weight in kilograms ÷ (height in meters)2 Measure weight in pounds. Multiply that number by 703. Measure height in inches. Square that number. That means to multiply the number by itself. Divide the number from Step 1 by the number from Step 2. The formula is: BMI = 703 × (weight in pounds) / (height in inches)2
UNIT 4
Behavior Modification
Which of the given situations show(s) poor conflict-resolution strategies?
Coach Gina's player is fouled during a basketball game. The referee does not notice, so Coach Gina yells to express her anger. Coach Isaac's star players are mocking teammates on social media. He ignores it so that the team learns to solve its own problems.
Which coach provides the best example of transformational leadership?
Coach Parker has a clear vision of team values and inspires players to become their best selves.
Which answers show an advantage of free weights over selectorized weight machines?
Free weight exercises can address the upper and lower body at the same time. Free weight exercises can be performed in all planes of motion.
What can cause high blood pressure
Heart attack Stroke Kidney failure natural loss of elasticity with age, release of hormones, high salt diet, excessive alcohol consumption, stress
Doctor Garcia decides that BMI is not a useful health measure for one of her patients.
Her patient is very muscular.
Which of these describe the importance of monitoring blood pressure?
High blood pressure can lead to a stroke or a heart attack. High blood pressure often has no external symptoms.
George is studying a vitamin. He realizes that the vitamin does not dissolve in water.Which of the following statements about this vitamin is correct?
The vitamin is likely to dissolve in fat.
Mira has set the goal, "I will cycle in the park for 30 miles this week." What question does this goal fail to answer?
It fails to answer why because it does not specify a reason.
What are the long-term effects of physical activity on the musculoskeletal system?
It increases bone density. It increases muscular hypertrophy.
What are the short-term effects of physical activity on brain biochemistry?
It increases serotonin levels. It increases dopamine levels.
George has set a goal to "lose weight by the end of this week." According to the SMART goals standards, what are the problems with this goal?
It is not measurable. It is not specific.
A student has set a goal to learn how to serve in badminton. Why is this goal not a SMART goal?
It is not measureable or time-bound.
What is a health risk of the grapefruit diet?
It lacks essential vitamins and minerals.
Six months ago, Lucinda set a goal of walking at least 10 miles a week. She has achieved her goal every week. What is most likely to happen next?
Lucinda will continue to walk at least 10 miles a week during the maintenance stage.
How do fat tissue and muscle tissue differ?
Muscle tissue is denser than fatty tissue. Muscle conducts electricity better than fat does.
Jenna argues that as long as she exercises, she can eat whatever she wants and still lose weight. Why is this a false statement?
One large meal can easily cancel the calories burned while exercising. A caloric surplus will cause weight gain, even if Jenna exercises.
Why does creating specific goals improve success rates?
People can track progress toward specific goals.
What impact can daily physical activity and exercise have on cancer?
Physical activity strengthens the immune system to help fight cancer. Physical activity can help fight the symptoms of cancer once it is diagnosed. Physical activity decreases the risk of developing colon and breast cancer.
Stephen is 17 years old and has a bBody mMass iIndex score of 30. What does this imply?
Stephen is in the obese category and has an increased risk of heart disease.
Gina's boyfriend has started taking steroids to build muscle. Gina wants to advise him about the dangers. What are possible things she might tell him?
Steroids can cause heart problems. Steroids can stunt growth.
Which answers show a negative consequence of not eating enough protein over a long period of time?
The body will lack the building blocks for new muscle tissue. The body will show changes in its hair and fingernails. The body's muscle tissue will deteriorate over time.
Which answer correctly describes the law of conservation of energy?
The law of conservation of energy states that energy is neither created nor destroyed.
Why is physical activity important to people's mental health?
The more people exercise, the better they generally feel about themselves. Physical activity reduces stress and symptoms of mental illness.
Which of the following best describes the pace a person should move at while completing the one-mile walk test?
The one-mile walk test requires individuals to walk as fast as possible to determine aerobic fitness.
Which are ways that a high school student's cardiorespiratory fitness can be assessed?
The student runs a mile as quickly as possible, and their aerobic capacity is measured. The student walks one mile as quickly as possible, and their heart rate is measured as soon as the walk ended.
What is a disadvantage of selectorized strength machines?
They are a poor fit for some body types.
Which statements correctly explain why a human body requires certain vitamins for optimal health?
Vitamin B12 is needed for nerve function. Vitamin A plays a role in maintaining vision. Vitamin D supports strong bones.
Which of these best describes a gym?
a fitness facility offering exercise equipment
What answers accurately describe an attainable goal?
a goal that does not set someone up to fail a goal that offers someone very little challenge a goal that someone can reasonably achieve
What is the push-up test?
a measurement of upper body strength and endurance
Which option most accurately defines a micronutrient?
a nutrient that is needed in very small amounts
What option(s) determine(s) the number of calories needed to maintain weight?
a person's activity level a person's sex a person's age
What is the PAR-Q?
a test that determines one's fitness to participate in an athletic activity. The Physical Activity Readiness Questionnaire is designed to determine a person's fitness prior to participating in a physical activity.
What is a preparticipation health screening?
a visit to a doctor to determine if one is fit enough to engage in athletic activities
How can players show proper etiquette in sports and physical activity?
by not taunting opponents prior to competition
How can cheerleaders reduce the risk of injury?
by practicing on mats
Which weight-bearing activity can help prevent osteoporosis?
dancing
Kayla has been inactive for most of her life. She has been having a tough time breathing when walking up the stairs. Her doctor has recommended that she begin moderate physical activity five days per week. Which benefits will this have?
decrease bad cholesterol levels decreased blood pressure
What strategy do boxers use to win a match?
knowing when and where to punch an opponent
type 2 diabetes symptoms
low blood sugar levels increased insulin sensitivity
Which characteristics represent a good pre-workout meal?
low in fiber low in fat rich in carbohydrates
Which of the following are effects of being bullied in school?
low self-esteem depression and anxiety
Which options might be a result of participating in regular physical activity?
normal blood pressure rate lowered risk of heart attack
Hip-hop is a type of dance that began and grew in popularity with music. Which terms best complete the sentence?
on city streets; rap
Which options show a physical demand of endurance races such as cross-country running, marathons, or triathlons?
operating the cardiorespiratory system at an elevated level maintaining sufficient fluid balance keeping up high aerobic capacity
Femi hates going to the gym but knows exercise is important. She makes a plan to meet her exercise-loving friend at the gym. What kind of support is this?
peer support
Sophia is on her school's swim team, which has a big competition in two weeks. Which strategies would help Sophia manage her stress?
performing deep-breathing exercises doing mindfulness meditation
Chris's midterm exam for his math class is in two weeks. Which strategies would help him manage stress?
planning his study schedule in advance making time for aerobic exercise
What is fiber?
plant material the body cannot digest
What is gamesmanship?
playing to win at all costs even if it means bending the rules
In which event do male gymnasts swing their body over a rectangular block with two handles?
pommel horse
Which cardio machine has a reclined seat, back support, and pedals?
recumbent bike
Which of these statements best defines the term calorie?
the amount of energy required to increase 1 g of water by 1°C kilocalories are often shortened to calories.
What does the acronym SMART refer to when creating a goal?
specific, measurable, attainable, realistic, and time-bound
Luke has mildly injured his Achilles tendon (grade 1) while playing basketball. What kind of injury is this?
strain
Which is an example of an in-home fitness opportunity?
streaming workout videos online doing body weight exercises
Which option best defines wellness?
the absence of physical or mental disease
What is self-monitoring?
the recording of daily exercise or diet accomplishments The best way to self-monitor is to keep a diary of all of the activities performed every day. This will allow a person to reflect on his or her progress.
What is the main goal in football?
throwing or carrying a ball into the end zone or kicking it through the goalposts
Which of these is a reason to have a preparticipation health screening?
to be sure a person has no heart disease to identify the risk of muscle or bone defects to avoid injury on the athletic field
Why might players pass the puck or ball in hockey or soccer?
to get past defenders
During a body composition test, Jim was weighed on land and then lowered into a tank of water. Which body composition test did he take?
underwater weighing In underwater weighing, people are weighed while fully submerged. That weight is compared with their weight outside of water.
Which option is most likely to be portrayed in an Internet advertisement?
underweight people appearing happy and healthy
What is the ratio measured in BMI?
weight divided by height squared
David wakes up and does some stretching. He eats a bowl of cereal and then goes to school. He skips eating lunch and, instead, reads some articles for school in the library. After school, he goes for a long run. At what time will David most likely be demonstrating the thermal effect of physical activity?
while running
Which physical attributes play a significant role in both badminton and table tennis?
wrist flexibility agility
What are valid examples of dietary strategies and their benefits for different athletes?
A boxer eats a post-workout meal of a protein shake mixed with skim milk to aid in muscle recovery and growth. A sprinter drinks water with a pre-workout meal and suffers less dehydration during intense exercise.
Sarah has been engaging in moderate physical activity five days per week for the past 10 years. George has never exercised a day in his life. What is the best prediction about medical costs for Sarah and George?
Sarah will likely have lower medical costs than George because she is at a decreased risk for disease.
Which statement accurately describes nutritional dietary supplements?
Supplements labeled "natural" may interact negatively with medications.
The Bobcats won the state championships. Many team members took performance-enhancing drugs. Others faked injuries to get referees to call fouls. Are the Bobcats truly winners?
The Bobcats are not truly winners because they cheated.
Which options show an advantage of using social media and blogs about fitness and exercise?
These websites build up a community to help support people interested in being healthy. These websites allow people to share common experiences, information, and ideas.
What is a carbohydrate?
a macromolecule that produces quick energy Carbohydrates are also called sugars. They provide quick energy for the body.
What is a complete protein?
a protein that provides all nine of the amino acids essential to the body A complete protein has all of the amino acids needed by the body.
What is the best location to conduct a one-mile run test?
a standard running track
What is a preparticipation health screening?
a visit to a doctor to determine if one is fit enough to engage in athletic activities This doctor's visit will test several vital factors that determine a person's fitness for participating in sports.
Which of the following indicate good health?
a weight within normal weight ranges a steady heartbeat that is neither too fast nor too slow
Which attributes are important for gymnasts?
balance flexibility strength
Which option shows a risk of taking diuretics to lose weight?
dehydration
Megan works in an office, in front of a computer. She is suffering from lower back pain. What could help Megan?
ice compression and rest doing yoga physical exercise
Which of these actions would help ensure that a person sticks to their exercise program and gets positive results?
identifying behaviors that need to be changed monitoring how many calories each meal contains
A female archer wants to use imagery before a big competition. What should the archer do?
imagine all of her arrows going into the target
What problem could the transtheoretical model most likely help solve?
lack of exercise
Which leadership style would best promote the creativity of a talented player?
laissez-faire
What term best describes the type of flexibility measured by the back-saver sit-and-reach test?
leg flexibility
Which muscles work hardest during a soccer game?
leg muscles
Which option gives the best example of someone psyching themselves up?
listening to energetic music
Saul is about 50 pounds overweight. He plans to lose 10 pounds by cutting his food intake by 500 calories per day to a healthy calorie intake of 1,900 calories. Which elements of SMART goals does his goal include?
specific realistic achievable measurable
Which cardio machine best simulates climbing?
stair-stepper
Which of the following terms is defined as a product intended to provide nutrients to the body?
supplement Supplements are intended to increase the body's nutrient levels.
Which of these steps would swimmers complete during their specific warm-up exercises?
swinging their arms around in circles over their heads
Which option(s) provide(s) a method for monitoring exercise intensity without equipment?
-talk test -ratings of perceived exertion (RPE)
Which of these reasons explain the importance of a warm-up prior to exercise?
-to prevent muscle injury -to gradually increase the heart rate and blood circulation
Examine this food label. How many grams of carbohydrates are in an 8-fluid-ounce (fl oz) serving?
34 grams
Which statement defines a strain?
A strain is an injury to muscles or tendons. They can be stretched beyond normal, or can be torn.
Which of the following is a true statement regarding physical activity and cardiovascular health?
Aerobic exercise decreases resting heart rate because the heart has an increased stroke volume. Aerobic exercise reduces heart disease because it makes the heart work harder, improving its strength.
Which statement most accurately describes the pros and cons of barbells and kettlebells?
Barbell exercises work both sides of the body, while kettlebells exercises can target one side at a time.
Henry has cut all carbohydrates from his diet because he was told that they cause weight gain. What is a good thing to tell Henry?
Carbohydrates do not cause weight gain; weight gain depends on the amount of calories consumed.
Darnell sets a goal: "I will answer every question correctly on every quiz and exam in geometry class by studying 15 minutes per school night until the end of the school year." Which answer best explains why this goal is unrealistic?
Darnell cannot know for sure that he will know the answer to every question on every quiz and exam.
UNIT 3:
Exercise Testing and Program Design
How does physical activity impact work productivity?
Exercise boosts employees' ability to focus and pay attention. Exercise increases energy levels, which may help people get more work done.
How does exercise influence mood?
Exercise generally improves mood and can help treat serious depression.
How can exercise affect academic performance?
Exercise improves academic performance by improving memory and learning speed.
Rudy wants to do well on an upcoming exam. How could making time for exercise improve his grade?
Exercise improves memory and concentration, which will make studying easier.
Sophia has an important presentation in a few days. She wants to focus on her preparation. What is the most likely result of making time for exercise, and why is this the most likely result?
Exercise would benefit Sophia. It would reduce stress and help her focus.
Why would exercising too much and too fast be bad for a person's health?
Exercising too much and too fast does not allow muscles enough time to build themselves up or recover from use. Exercising too much and too fast causes more stress on the muscles, which may cause an injury.
Why is fair play essential in sports?
Fair play exhibits etiquette and respect for others.
What is the purpose of assessing flexibility as part of a fitness program?
Flexibility assessments measures a person's ability to exercise move through a full range of motion.
How do for-profit and nonprofit fitness centers compare with each other?
For-profit centers offer more luxury services than nonprofit centers.
Why would someone choose a for-profit fitness center over a nonprofit center?
For-profits usually have nicer equipment than nonprofit centers.
Aaron wants to lose weight and build muscle. He has begun taking several natural supplements he bought at the grocery store. He also takes medications for high blood pressure. Which statements correctly describe why Aaron should or should not share this information with his doctor?
He needs to tell his doctor because supplements can cause side effects. He needs to tell his doctor because supplements can interact with medications.
For a long time, Phillipe did not think exercise was important. After taking a PE course, he recognized he must exercise to stay healthy. According to the transtheoretical model, what step will Phillipe take next?
He will take action by running five times per week.
Why are health and fitness important for maintaining quality of life?
Health and fitness increase strength and stamina.
Which of these describe the importance of monitoring blood pressure?
High blood pressure often has no external symptoms. High blood pressure can lead to a stroke or a heart attack. While an increase in blood pressure might come with symptoms such as dizziness or fainting, this is not always the case. It can still lead to heart attack and stroke, which is why it's called the "silent killer."
Marty checks a fitness and exercise website. The site has an .org domain and belongs to a large hospital. There are no authors or sources for the information. How credible is this information?
Hospitals usually provide credible information, but they should have authors, sources, and dates for information.
UNIT 1
Introduction to Fitness
Which of these would be a safe practice for an athlete running in the mountains for the first time?
Iron is needed for the production of hemoglobin, the protein that carries oxygen to the cells. Taking an iron supplement will increase the amount of oxygen available to the body.
Why is flexibility important in living a healthy and fit life?
It allows limbs to move through a full range of motion.
A man is overweight and wants to improve his cardiovascular endurance. Why is this important to his health?
It can help the man lose weight and reduce the risk of cardiovascular disease.
How does running several times each week improve health?
It makes the heart stronger, which helps prevent heart disease.
Which option is true of strength training?
It preserves lean muscle mass.
Why is water important for the human body?
It protects joint tissue. It helps remove wastes. It helps maintain body temperature.
How does emotional support enhance self-esteem about a particular sport?
It relieves anxiety about the activity.
Which statements are true about a realistic exercise goal?
It should fit a person's current ability. It should be challenging, but not overwhelming. It should involve a reasonable rate of progress.
Which of these would be a good way to stick to a regular exercise program?
Join a gym with a friend.
what are some best practices exercising in the cold
LAYERS & dry clothing
Kono made a goal to learn martial arts by the end of this school year. Is this considered a SMART goal?
No, it is neither specific nor measurable.
UNIT 5
Nutrition and Weight Management
Which of these statements defines a physical activity guideline for older Americans?
Older citizens should increase their levels of activity over time.
A new manager wants to convince her company to give employees free gym memberships. Which arguments are true and can help her make her case?
People who exercise typically get sick less often. People who exercise regularly have more energy.
Which statement explains the importance of participating in health screening before engaging in physical activity?
People with chronic diseases can find out about the risks certain exercises pose to them during the prescreening process.
What is the best example of a person displaying a high level of muscular endurance?
Performing consecutive curl-ups for one minute. Performing consecutive push-ups for one minute.
What role does physical activity and playing sports have in social interaction?
Physical activity and playing sports promote social interaction through team-related sports.
How does physical activity impact health?
Physical activity increases insulin sensitivity, which helps maintain blood sugar levels. Physical activity reduces LDL, or "bad," cholesterol levels. Physical activity reduces the risk of cancer and heart disease.
Which statement describes how physical activity affects muscular strength and muscular endurance?
Physical activity increases muscular strength and muscular endurance.
Why is eating enough protein essential to health?
Protein provides the building blocks for strong muscles.
Rosario wants to start working out three times a week for one hour to get more fit. If Rosario progresses through all five steps of the transtheoretical model, what is the likely outcome?
Rosario will achieve his goal of working out three times a week for one hour.
Which of the following people have chosen diet plans based on common nutrition myths?
Sally wants to lose weight and keep it off. She is restricting her intake to under 1,000 calories each day. Juanita wants to lose weight without exercising. She has eliminated all carbohydrates from her diet.
Which identifies a basic guideline for strength training?
Start slow. Increase weights and repetitions progressively.
Which options are appropriate actions to take when exercising in the given environments?
Stay hydrated when exercising in the cold and heat. Know the outside temperature when exercising outside.
What is the difference between exercising on an elliptical machine versus a stationary bicycle?
The elliptical machine works both the upper and lower body, while the stationary bicycle works only the calves and thighs.
In the last 50 years, the number of people with chronic disease in the United States has increased. Which of these statements best explains why this is true?
The rate of physical activity has decreased in the United States during the last 50 years. A lack of physical activity is a major cause of chronic disease. On average, physical activity has decreased over the last five decades among Americans.
What are the advantages of exercise bands?
They are inexpensive and portable. They can be used without a spotter. They offer consistent resistance throughout workouts.
How can participants in a cross-country race get hurt?
They can become dehydrated from lack of water. They can fall and bruise arms or legs. They can pull muscles in their legs. Because these runners are moving over uneven terrain, they could pull a muscle. They can also fall and get bruises or become dehydrated. In particular, dehydration may become serious.
How can diuretics negatively affect athletic performance?
They can lead to potassium deficiencies, causing muscle cramps.
Which of the following statements are true about saturated fats?
They cannot hold any more hydrogen atoms. They are solid at room temperature.
Where could people look for informational support about tennis?
They could read about tennis in a book. Talk to a tennis coach
What are advantages of cable machines?
They do not require spotters. They allow users to adjust weights easily.
How do vitamins and minerals impact health?
They help repair tissue damage. They prevent diseases such as scurvy and rickets.
Why are carbohydrates an important part of the diet?
They provide much of the needed immediate energy. They contain fiber that assists with digestion and waste elimination.
Mifflin St. Jeor equation
This equation uses a person's height, weight, and age to calculate his or her RMR
Which options show functions of water in the body?
Water is required to keep body temperature cool. Water is required to keep the skin elastic. Water is required in digestion.
Which statement accurately describes the relationship between carbohydrates and weight gain?
Weight gain has more to do with the number of calories eaten than the source of those calories.
Which option is most likely to improve exercise adherence?
a friend setting a day of the week to work out together
What is a general warm-up?
a short period of low-intensity activity to get the body ready for exercise
Which physical attribute is most important in tennis?
agility and the ability to move from side to side
Jane has been performing aerobic exercise for the past two months in preparation for a 10kK race. What physiological changes are most likely occurring in her body?
an increase in red blood cells
Which strategies are helpful for maintaining a healthy body temperature when exercising in hot weather?
arranging to work out early in the morning or evening to avoid the day's hottest time periods paying attention to warning signs of overheating, such as leg cramps and headache
Which of these activities would be considered a recommendation presented within the physical activity guidelines for children ages 6-17?
at least 60 minutes of activity at least 3 days per week
Why is "I can eat what I want as long as I exercise" not true?
because exercise often burns fewer calories than people take in with large portions
Which option is the best strategy for maintaining a healthy body composition?
being physically active and maintaining a healthy diet
How do social influences from friends and family make people more likely to keep exercising?
by shaping ideas about normal levels of exercise by making exercise more fun
How can parents make children more likely to exercise?
by staying active themselves by playing active games with their kids
Mehir is new to resistance training. He wants a fast workout that will also build cardio endurance. He is not interested in building large muscles quickly, but he would like to slowly build muscle. What training methods would meet these goals?
circuit training supersets Supersets build muscle and offer a cardio workout. They save time because they require fewer rest periods. Circuit training also builds muscle and offers a cardio workout. It saves time because people take fewer breaks.
Which answers show that someone has ideal health and wellness? (Select all that apply.)
clear or pale-yellow urination blood pressure below 120/70
How can one perform a self-guided preparticipation health screening?
complete the PAR-Q and then see a doctor if necessary review the AHA/ACSM Preparticipation Screening Questionnaire
Jonathan thinks about joining a competitive cheerleading team. He considers the positive and negative aspects of competitive cheerleading. Which stage of the transtheoretical model does this represent?
contemplation
Rodney is thinking about beginning an exercise program. Which stage of the transtheoretical model does this represent?
contemplation
David encourages team members to participate in decisions that affect the team. What leadership style is he displaying?
democratic
Which option is most likely to be caused by poor flexibility?
difficulty with everyday tasks People with poor flexibility often are not comfortable doing certain actions in their daily life. This generally changes how these people move and act.
Tasha is preparing for a track meet. Prior to competition, Tasha closes her eyes and visualizes herself running her personal best time in the 100-meter dash. What motivating strategy is she performing?
exercise imagery
Which answers show a benefit of exercising outdoors?
exposure to vitamin D from the sun exposure to wind resistance, which increases calorie expenditure
What is imagery?
forming a mental picture of the successful completion of a task The mental picture is used as inspiration to help the person feel that successfully completing the task is possible.
The physical demands of golf cause what effect among the most players?
golfer's elbow caused by mishit shots
What are potential risks of taking amphetamines to increase athletic performance?
heart attack addiction stroke
Stephen is a 45-year-old man who has consumed about 4,000 calories each day for several years. Which health problems are generally considered to be closely related to eating this diet?
heart disease obesity
Sally wants to determine her TDEE so that she can figure out what her estimated caloric intake should be. She wants to calculate her RMR first.What information does she need in order to calculate this value?
height age weight
Which options could increase exercise adherence?
high self-efficacy making exercise fun
Which activities are examples of outdoor fitness opportunities?
hiking on trails mowing the lawn riding on a bike path
Why is it important to warm up
increase blood flow to muscles improve joint range in motion increase psychological readiness for exercise
What physical changes would take place in a gymnast with a consistent caloric deficit
increase body weight decrease metabolic rate
Pablo scores "Needs Improvement" after completing the one-mile walk. What should he do?
increase his physical activity levels
Which health problems are generally considered to be closely related to eating large portion sizes?
increased blood pressure obesity
Long term effects on endurence exercise
increased cardiac output decreased resting heart rate
Which significant injuries most frequently occur from jazz, hip-hop, and tap dancing?
injuries to the foot and ankle, such as stress fractures, sprains, or torn tendons
When a track coach develops a training plan for a 16-year-old sprinter, which form(s) of cardiorespiratory exercise can be included to improve anaerobic power?
interval training fartlek training
What type of free weight best combines full body strength training with a cardio workout?
kettlebell
Which answer(s) show(s) a stage of change in the transtheoretical model?
maintenance
Stephen wants to build muscle to increase his chance of making the wrestling team. He sets goals of eating a high-protein diet and working out five days a week. What purpose(s) does setting these goals serve?
making his priorities clear guiding his behavior
Alex wants to start exercising regularly. Which behavioral strategies are likely to help?
making plans to exercise with a friend setting realistic exercise goals
Which options are health risks of starvation diets?
malnutrition slowed metabolism
What type of injuries is most common in hockey and soccer?
muscle strains
Which physical attribute is most important for soccer?
muscular endurance for the lower body
What are important physical attributes of a successful gymnast?
muscular power flexibility
What is a potential drawback of running outdoors in a city?
poor air quality
Emma decides to begin an exercise program. She writes down her goals and how she will achieve them. Which stage of the transtheoretical model does this represent?
preparation
After talking with her doctor, Lina understands that physical activity is important to her health. She now wants to get in better shape by exercising regularly. She is ready to join a swim club, so she goes online to see if there are any clubs in her area. Which stage of the transtheoretical model is Lina in?
preparation stage
Which types of reinforcement would help a person's exercise adherence?
receiving praise from a family member or peer sharing successes with an exercise buddy enjoying a treat after accomplishing a goal
Which health benefits are shared by yoga and Pilates?
reduced back pain improved posture improves proprioception
What is an outcome of positive self-talk?
reduced negative emotions
Which of these are benefits of strength training?
reduces body fat improves muscle endurance increases muscle mass
Which answer provides a neurological benefit that comes from physical activity?
remembering more answers on a test
Which option describes aerobic exercise?
rhythmic exercise fueled by oxygen Aerobic exercise requires oxygen. The heart beats faster. The breathing rate also increases to accommodate the increased demand for oxygen.
Which type of injury is most common among volleyball players?
shoulder issues from blocking, striking, and serving
Health and fitness are separate phenomena. Which answers are examples of fitness characteristics?
speed and agility muscular endurance
What physical abilities do cheerleaders need?
strength cardiovascular endurance anaerobic fitness
Which strategies maximize recovery following an intense bout of resistance training?
stretching muscle groups, holding each stretch for 30 seconds or more replenishing low blood sugar with carbohydrates drinking 20-24 ounces of water for every pound of body mass lost
What is essential for good cardiorespiratory endurance?
strong heart muscles strong stroke volume Strong heart muscles mean that the heart pumps more blood with every beat. This is known as stroke volume. This blood helps muscles to function during cardiovascular activity.
Proper physical exercise makes bones _[blank 1]_.People with stronger muscles and bones have better _[blank 2]_. Which option shows the words that correctly fill in blank 1 and blank 2, in that order?
stronger, posture
Jack is following a resistance training system in which he performs two sets of an exercise back to back without rest. Which system is Jack using to become fit?
superset system
What are ways to incorporate nonexercise activity thermogenesis (NEAT) into everyday life?
take the stairs instead of the elevator pace while talking on the phone
Which option best describes the thermal effect of food?
the amount of energy used to digest, transport and store food
What are estimated energy requirements (EER)?
the estimated energy intake needed for a person to maintain a healthy energy balance
Which position in both soccer and hockey is the last line of defense to stop the opponent from scoring?
the goalkeeper
Why would an athlete take PEDs?
to get stronger to lose weight to get faster
Which of these reasons explain the importance of a warm-up prior to exercise?
to prevent muscle injury to gradually increase the heart rate and blood circulation
What is the main function of lipids?
to provide long-term energy storage
What information is needed to calculate a body mass index score?
BMI is calculated using height and weight.
Jody does long distance running and also strength trains twice a week. What effects will this have on her body?
Jody will have strong bones and show muscle hypertrophy.
How do basketball players score?
by shooting a ball through a hoop
What dance form requires the most upper body strength for balancing moves?
hip-hop
What is the main objective of tennis?
to win more games, sets, and matches than the opponent
What is the important first step when beginning a push-up test?
warming up
When is the curl-up test completed?
when a second form break occurs when the participant cannot complete any more curl-ups when the participant completes 75 curl-ups
Which of these is a potential safety issue or injury that golfers often encounter?
wrist injuries muscle spasms in the lower back
How does exercise impact type 2 diabetes?
-increases insulin sensitivity -reduces blood sugar levels
Which exercise plan meets the recommended cardiorespiratory exercise guidelines for a teenager?
dancing for 60 minutes each day
Which of these physical traits is most important for a golfer's success?
flexibility to swing the golf club more easily
Which dance form uses metal-soled shoes to create rhythmic sounds?
tap dance
How do sports relate to multiculturalism?
-Sports provide common ground for people from different cultures to connect. -Sports allow teammates to judge each other by skill and effort instead of background.
Which statements describe interactions between teammates from different backgrounds?
-Teammates get more comfortable with people from different backgrounds -Players learn to see each other as individuals.
Cyclist Lance Armstrong used performance-enhancing drugs to win. What words best describes his actions?
-gamesmanship -cheating
When is a doctor's clearance necessary prior to engaging in an exercise program?
-if an individual has an orthopedic injury -if an individual suspects they have a chronic disease -if an individual has a diagnosed chronic disease
Why is fair play important in sports?
-it helps build character off the field of play -
Tara hears someone call her "ugly and really fat" in the hall. At her locker, she is pushed against the lockers. The one who pushes her is the same one who called her names. What types of bullying are affecting Tara?
-physical bullying -verbal bullying
What are physical demands of combat sports?
-speed -flexibility
What is the difference between a sprain and a strain?
A sprain is an injury to the ligaments. A strain is an injury to muscles or tendons.
Rudy is taking a back-saver sit-and-reach test. He has placed both feet on the box, with straight legs. What is the next step?
Bend one knee and place that foot on the ground.
Mike played in a soccer match. A few opponents pushed and shoved him, even when he did not have the ball. He went home that night upset and depressed. Which of these could be an effect on Mike because of bullying during the game?
He might lose interest in playing soccer.
Why does measuring flexibility require more than one test?
Joints have more than one range of motion, so multiple tests are needed to cover everything.
Anna's 9th grade physical education class is performing the push-up test. She asks her teacher, "Why do I need to do this? This isn't important to my schooling." Which option best describes why push-up tests are important for students?
Living an inactive lifestyle can cause diseases like heart disease or hypertension. Not meeting the performance goal could mean a student is at risk for developing these types of diseases.
Astronauts in space do not feel the effects of gravity. Therefore, they do not engage in weight-bearing activities such as walking. Also, their muscles and bones do not receive stress from simple everyday activities due to the lack of gravity. Which of the following would be true of an astronaut who just returned from a long mission?
They would have reduced bone density and a loss of muscle mass.
Which physical attribute is important for a volleyball player?
being able to jump up high
What is the success standard for the shoulder test?
being able to touch fingertips
What are the physical demands of gymnastics?
being powerful being flexible being agile
Kyle logs onto his social media account. He sees someone post a comment that says, "Kyle wore the ugliest sweater to school today. Why would anyone hangout with him?" What type of bullying is this?
cyberbullying
Which of these is the term for the number of heartbeats occurring in a given period of time?
heart rate
What information is required to find VO2 max using the one-mile walk test?
heartbeats per minute after finishing
Which activities will directly improve aerobic capacity?Select all that apply.
jogging stretching regularly getting 8-10 hours of sleep each night
What is delayed onset muscle soreness (DOMS)?
muscle pain and stiffness in the hours or days after exercise (pain that occurs within 24-72 hours of training.)
Which of the following describes proper etiquette at the end of an athletic contest?
shaking the hands of all players and coaches at the end of the game
What physical abilities are most important for baseball players?
speed aerobic endurance fast reaction time
What type of injury involves ligaments that connect two bones?
sprain
What physical attributes are most important for combat sports like MMA, boxing, and wrestling?
strength strength
What physical abilities do tap dancers need?
strong sense of rhythm aerobic fitness coordination
Mark tosses a small plastic ball in the air. He strikes the ball with a paddle. It bounces once on a hard table and flies over a net. The ball bounces on the other side of the net, and Mark's opponent hits it. Play continues. Each time the ball is missed or goes out of bounds, a player gets a point. Mark wins when the score is 11 to 8. What sport is Mark playing?
table tennis
What is the definition of cardiac output?
the amount of blood pumped by the heart each minute
What is a specific warm-up?
the time after a general warm-up when the athlete targets specific muscles to get ready for a particular sport or exercise
What is the main objective of MMA?
to kick, grab, or punch opponents until they are unable to fight
What is a boxer's main objective?
to punch until their opponent cannot keep fighting
What is the main objective of the game of golf?
to put the ball into the cup using as few strokes as possible
What is the objective of badminton?
to reach 21 points using a shuttlecock and racket before the opponent
In order to win a game, what is the main objective of a team that plays hockey or soccer?
to score more goals than the opponent
